3 Great Exercises for New Moms

It’s just about that time of year again when we celebrate the amazing woman in our lives who has given us endless love and support since day one. With Mother’s Day right around the corner, here are a few workout ideas that new mothers can utilize to get their bodies back into regular exercise. The first few months postpartum aren’t always an easy transition, but according to the XPRO’s at Xponential+, the following exercises will have moms feeling rejuvenated and relaxed.



While it may sound simple, walking truly is one of the best exercises for new mothers, says Lauren Reid, XPRO for STRIDE. You can increase the intensity a bit by using ankle weights or bringing your little one along with you! Walking is the perfect time to bust out that stroller you got as a gift and give it a test-drive. Depending on how you’re feeling, a light jog with the stroller is also an option to get the heart rate up even more. 


Postpartum Planks 

The plank is an always-dependable exercise that engages your full body, according to Katelyn DiGiorgio, XPRO for Pure Barre. It targets the core, strengthens the muscles in your upper body and gives your glutes a nice lift. To begin, lay on the floor with your elbows under your shoulders, hands flat on the floor and core engaged. Keeping your forearms and feet on the floor, slowly raise yourself upwards until your body is in a straight line from your heels to your head. If you’re up for the challenge, you can rotate from side to side, keeping one elbow on the floor, to engage your obliques.


Cat-Cow Tabletop Pose 

This beginner yoga pose is perfect for stretching out your back, says Tamara Teragawa, XPRO for YogaSix. The cat-cow movement helps support back muscles, strengthens the core and helps promote mobility within the spine. With this movement, new mothers can reduce back pain, improve circulation and promote overall relaxation throughout the body. Start in a table top position on all fours, keeping a neutral spine. When inhaling, switch into a cow pose by lifting your sit bones upward, pressing your chest forward and allowing your stomach to sink. As you exhale, come into cat pose while rounding your spine outward, tucking in your tailbone, and drawing your pelvic bone forward.


Keep in mind to listen to your body and don’t push yourself too hard. These three, light exercises are great to begin with when reintroducing it to a fitness routine. Some days may be harder than others, but Xponential+ is here to help you through your workouts. Happy Mother’s Day!